1.24.20 Training Sessions (3)

GENERAL FITNESS
9x Burpee/Box Jumps (24/20)
5-10-15-20 Calories (any machine)
Into…
10x DB Push Press (50/30)
14-16-18-20 Split Jumps
Into…
15x KB Deadlifts (2×70/2×53)
10-15-20-25 Sit-ups
Into…
5x Strict Pull-ups + 20x Squats
2-4-6-8 Wall Walks
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×10 Alt. Prone Handcuffs
3×5 DB Cuban Press
2×15 Banded Low Pulley External Rotation
2x30s Seated Biceps Tendon Stretch
Then:
A1 6-8x Dips (add weight if necessary)
A2 8-10x DB Floor Press (Wide elbows)
A3 4-6x Dips
Rest fully
3 sets
Then:
B1 6-8x Seated Fat DB Paused (2s) Hammer Curls
B2 8-10x Fat Bar Hanging Rows @ 4010 tempo
B2 4-6x Seated Fat DB Paused (2s) Hammer Curls
3 sets
Rest fully
Then:
3×10 (ea.) Bridged Single Leg Palloff Press
Then:
Cool Down

 

 

CROSSFIT
40 AMRAP
“Buy In”
1-Mile Run
Then:
AMRAP rounds in the time remaining…
1x Legless Rope Climb
3x Power Cleans (Sassy: 225/155  Rx: 185/125)
5x Deadlifts
7x Burpee Bar Hops
9x T2B
Then:
Cool Down

 

 

PHOTOS
N/A